Goodness. That was tough.

[Cgar]

So did my W4R2. Tried to pick up the pace a little from my first run. Did well and got round, covering 4.3k walking and running in 33 minutes. But thinking ahead not sure how I will get to 5k running non stop. Mind you who would have thought a few weeks ago I could run 16 minutes in half an hour and 5 minutes non stop! Next week is the one I have been worrying about, but that's for another day. Next up W4R3.

[JoolieB1 Graduate]

Well Done. The aim is only to do the run time itself, rather than to do it fast. I found reducing my speed, allowed me to get through the increasing run times, otherwise you could get injured or so out of breath, you can't do the time! Having graduated now, I was pretty slow on the programme but once I graduated and settled into 30 minutes regular running or 5k, I found my speed grew as my fitness increased without trying at all. It isn't a race at all, being slow and steady is a good plan, keep posting and looking forward to your week 5 report!!

Don't worry about 5k either, I think by the time you graduate, you could plod on a bit longer and do it!

[Slowstart Graduate]

At this stage don't even look at distance and do not worry about speed, just listen to Laura and run for the allocated time.

Everyone on this program seems to think they run too slowly, but the message most often repeated is to SLOW DOWN.

Too much speed too fast = IC (injury couch).

Julie is right, faster times and longer distances will come naturally with practice, but at this stage just let your body and mind get used to this new activity and enjoy what your doing.